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Loaded Veggie Chili

 

A hearty and savory chili that tastes wonderful with a crusty bread or those old-fashioned bread bowls.
25

Yield

6

servings

Prep

45

min

Cook

25

min

Ready

75

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

2 teaspoons olive oil
1 each onions
large chopped
1 each green bell peppers
chopped
1 each zucchini
thinly sliced
1 cup corn
kernels
14 ounces tomatoes
canned plum w/juice
3 teaspoons soy sauce, tamari
2 teaspoons chili powder
1 teaspoon cumin
2 teaspoons coriander
2 teaspoons oregano
4 teaspoons thyme
*
cayenne pepper
dash to taste
*
½ cup red kidney beans
(1 c raw)
green chili peppers
as relish
*
cheese
cut into wedges
*
onions
chopped, as topping
*

Directions

Use cooked beans, or cook one cup of dry kidneys (or pintos) beans in 3 cups of water in a pressure cooker. Add a bay leaf or two, some chili powder, cumin, a chopped onion, and perhaps a green pepper to the water. Clean the dry beans and cook about 30 to 40 minutes in a pressure cooker.

Heat the oil in very large skillet. When it is hot, add the onion and sauté over moderately low heat until the onion is translucent. Add the green pepper and sauté until it softens somewhat. Add the remaining ingredients, including the beans, and simmer over very low heat for 15 minutes stirring occasionally.

Serve on its own in bowls garnished with a chili and cheese, or even better over brown rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 175g (6.2 oz)
Amount per Serving
Calories 9025% of calories from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 341mg 14%
Total Carbohydrate 5g 5%
Dietary Fiber 3g 13%
Sugars g
Protein 8g
Vitamin A 17% Vitamin C 67%
Calcium 5% Iron 9%
* based on a 2,000 calorie diet How is this calculated?

 

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